Why athlete posture is critical to safety and performance.

Player posture strongly influences hamstring tightness, overall muscle tension, energy use, and the likelihood of injury. When posture supports an S-shaped spine, stress on joints is reduced, strength is more available for play, and long-term health improves.

John S. Scherger, D.C. worked with a team of experts, including trainers from the US Olympic team and the New England Patriots, to study spine shape and athleticism over many years. Their research showed that the S-shaped spine provides superior leverage and joint protection, and they developed Spinal Fitness exercises to train that posture.

Why the S-shaped spine is best for the lumbar region.

At the low back, the balancing point of the spine is lumbar vertebra L2 on L3. With good posture and an S-shaped curve, the interspinales muscles work far less to hold the body upright, and joint compression stays within a healthier range.

When the upper trunk and head drift forward, muscles must contract harder just to keep a person standing. Interspinales effort and disc compression can more than double, creating conditions that accelerate degeneration and injury.

Less muscle effort with good posture means more strength available for performance and less wear on the discs and joints of the low back.

How spinal curves change hamstring tension.

Tight hamstrings are one of the clearest indicators that a player’s curves are not deep enough to form an S-shaped spine. Instead of being free for locomotion, the hamstrings are recruited just to help keep the body upright.

With an S-shaped spine, hamstrings stay relatively loose when standing. That frees them to focus on stride length, speed, and explosive propulsion. Athletes with good posture also display strong lower back and abdominal support, which makes launching, jumping, and hitting more efficient.

Why joint surfaces and angles matter.

Each vertebra joins with its neighbors through multiple joint surfaces and discs. When posture is correct, these joints line up in a way that channels forces into compression, allowing bones to lock together like a secure lever.

In this aligned state, shear forces are minimized and joints are strong under load. When spinal curves flatten and posture shifts forward, the joints no longer line up at the proper angle. Posterior shear forces begin to displace vertebrae, increasing the risk of pinched nerves, bulging discs, and instability.

For collision sports especially, the S-shaped spine provides an advantage: it allows power from the legs to translate through the spine into an opponent instead of being lost to shear and micro-injury.

Joint forces and compression in the cervical spine.

The neck is especially sensitive to posture changes. With an S-shaped spine and proper head position, joint forces are lower and postural muscles can relax. As the head moves forward, those forces climb, and muscles must work harder just to keep the head from falling further.

Increased shear and compression in the neck reduce movement options, raise pain risk, and can increase the chance of serious injury under contact. That is why neck posture work is a core part of the Spinal Fitness system.

How to integrate Spinal Fitness exercises into training.

The Spinal Fitness program uses five key movements to restore curvature, hydrate joints, and support segmental posture. The sequence can be used in athletic rooms, clinics, and at home.

1. STEP 1 – Sit-up over the Power Cushion (global and segmental posture). The Power Cushion is placed so the patented groove lets the spinous processes float while the transverse processes are supported. Using a weight or force applicator over the chest, athletes arch back into the cushion as they inhale, then sit up to about forty-five degrees while exhaling. This reduces posterior shear, encourages better alignment, and develops abdominal strength with the lumbar curve preserved.
   Watch sit-up demonstration
2. STEP 2 – Back Trac rolling (joint hydration, alignment, and segmental posture). Lying over the Back Trac roller, athletes walk their feet to move the roll up and down the spine. This motion stretches spinal joints, hydrates discs, opens the meninges, and promotes spinal fluid movement. Body weight helps vertebrae ease into healthier positions as rolling continues.
   Watch Back Trac video
3. STEP 3 – Pelvic tilt over the Power Cushion (segmental posture). With the lower lumbar vertebrae supported in the groove of the Power Cushion and added weight over the front of the hips, athletes extend back to lengthen the abdominals, then perform controlled pelvic tilts. This pattern targets the rectus abdominis and multifidus muscles and helps normalize the nerve canal by using shear forces in a corrective way.
   Watch pelvic tilt video
4. STEP 4 – Neck flexion with the Neck Shaper (joint alignment and segmental posture). The Neck Shaper positions a padded bar between the forehead and chin so force can be applied safely. Athletes first perform the exercise standing, nodding the head as if agreeing while maintaining comfort. Over time, resistance is increased or combined with the Power Cushion to build strong, supportive neck muscles that bring the head back over the pelvis.
   Watch neck flexion video
5. STEP 5 – Back twist and shaper rolls (disc molding and muscle relaxing). First, athletes sit tall and perform a controlled trunk twist around an imaginary vertical rod to lubricate discs and increase circulation. Immediately afterward, they lie over neck and back shaper rolls and relax for up to twenty minutes, allowing muscles to let go so vertebrae can drift into a healthier configuration under gentle traction.
   Watch twist & rolls video

On-site and virtual Spinal Fitness programs.

Creatrix Solutions offers three- to five-day events focused on evaluating player posture, strength, endurance, flexibility, and speed, and on teaching how to reduce injuries and support recovery.

Training can include Spinal Fitness principles, live demonstrations, individual evaluations, customized programs, and coach education. Additional assessments such as hair mineral analysis, saliva, urine, and medical genetic testing can help identify trends that may contribute to performance problems or increased health risks.

These programs are designed to give athletes and staff a practical toolkit for protecting the spine, improving posture, and integrating safer movement choices into everyday training.